How to GROW your FOREARMS! (Best Exercises)

Use code "MAXE" at checkout for 50% off!

So I actually do not train forearms, however if you are looking to prioritize them here are a few things you can do. Number 1, wear lifting straps. Don’t be the guy who says alright I want a little extra forearm work so I’m gonna stop wearing straps, no no no. Don’t go making your back exercises worse just to get a little extra forearm work. Instead just add 1 or 2 forearm exercises into your routine so that you can target them directly as opposed to training grip strength on back day. To do this here are a few options. By the way this is the myprotein mens tempo hoodie, lowkey drippy as barnacles and 40% off with code MAXE, as well as protein and supplements, but anyway first up we got the classic wrist curl. Now I would recommend doing this on a bench with a dumbbell because it’s a bit more stable, but barbell does work fine. And no you don’t have to worry about training wrist extension because 1 your wrist extensors aren’t really gonna grow even if you train them and 2, good luck trying to progress this. Option 2 is a cable wrist curl, now this was actually my first time trying this and surprisingly it felt really good and seemed super easy to take to failure, so if you’re not a big fan of the dumbbell variation definitely give this a try. And finally the last option is just doing some good ol hammer curls. Personally, when I was training dumbbell curls, I would start with regular curls to failure, then immediately jump into hammer curls to failure with lighter dumbbells, and then cross body curls to failure with no rest in between. 1 giant set here will definitely toast your biceps and forearms so if you're looking for something to add but you don’t really have that much extra time, this is definitely your go to. But all in all, 2-6 sets per week is plenty of additional volume for your forearms, you don’t need anything crazy, and I would still recommend using low rep ranges of around 6-12. So ust choose 1 or 2 of these exercises to do per week and you will be fine.

Follow me on social media:

About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodubuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)

Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #Fitness

[MaxEuceda]

Code “MAXE” is 50% off Myprotein today only! (Link in description)

[Blud_rlly]

Actually the best timing because I’ve been recently trying to grow my forearms and Max came in clutch ❤ appreciate it

[jaikeabraham]

my boy randomly curling 55s. i use those dumbbell for chest lol

[AdamGregory]

I don’t train forearms. Not at the gym at least.

[mattymat]

Heavy wrist curls and reverse grip curls are all you need

[someoneunknown]

My extensors definitely have grown with reverse wrist curls, but yeah they are impossible to progress with in terms of weight, I feel like they are bit more ‘enduring muscles’?

Edit: also u forgot dead hangs and farmer carries, more variety

[thearmwrestlingopinion]

You should try armwrestling with forearms like that

[limo-swine]

Definitely train extensors otherwise you might get wrist and elbow issues later on.

For wrist curls, if you can bring the dumbbell till middle of fingers then that's best because squeeze grip also trains forearms.

Maybe also try pronation training, grip training (crush, pinch, open hand grip, etc.) for getting an overall thicker forearm and not just a flat but wide forearm.

Follow arm wresters' training exercises

[Bdavis]

I do train forearms and have gotten gains from it and i am able to progress them.
Reverse db and bb wrist curls work great, you just need to start light. 3lb or 5lb to 8lb dumbbells up to 10lb then 12 then 15. Work through 3x20 of that exercise twice a week and you will get gains

[stuartallen]

Just wanted to share something thats personally helped me is cable wrist curls with the straight bar while seated. You can put your arms on your thighs so your forearms are locked in to get a deep stretch. I also recommend doing these first thing on back days since you'll use straps anyways and you can use intensity techniques like myoreps to get the best bang for your time.

I didnt do this in isolation but I believe rogue's captains of crush series also helped and its only $25

I wish i had better measurements to share but my watch used to fit embarrassingly loose and now is almost a little bit too small

Hope this helps!

[lightningemperor]

Love this! I’ve been looking for ways to get that burn in my forearms, I heard the rice bucket definitely helps as well.

[h-k]

You grew so much since you started your cycle last year

[thebigquack]

0:42 I learned this the hard way

Seriously GOOD LUCK trying to progress this

[Alex-ntvm]

BRO How about like doing Farmers Carry? Using hangrippers? Literally doing any body weight exercise on your finger tips or using fat grips on any bar or dumbbell all these can increase grip strength and forearm size.

[t-bonemendez]

Can you make a video about neck training? I’m curious about your opinion on it.

[redmercurygaming]

Bro max did you just say you don’t train forearms?..
Cuz your forearms are thicker than my neck 😢

[katyrebel]

I got a forearms and shoulders day tomorrow. I just do a lot of farmers carries

[arycogito]

IDGAF wrist extensions supremacy‼️‼️‼️💯🔥🔥🔥

[mal]

It’s still best to train forearm extensors cuz of forearm injury. Forearms are usually weaker than bicep so sometimes when people train biceps they get pain shooting down their forearm (forearm splints). So ig training extensors minimises that

[griff]

every time i go heavy my forearms get pumped asf i think thats enough work for em